The 9 Best Lower Trap Exercises For Overhead Stability
Overhead stability is crucial for athletes, weightlifters, and everyday activities involving lifting or reaching overhead. Whether pressing weights in the gym or placing items on a high shelf, strong shoulders are essential to prevent injury and maintain performance.
As a Physical Therapist and Strength & Conditioning coach with over 10 years of experience, I’ve seen the critical role strong lower traps play in shoulder health and stability.
I have also experienced the frustrating shoulder pain that comes with weak lower traps.
The lower trapezius muscles are positioned in the middle of your back over the thoracic spine. They play an important role in facilitating scapular upward rotation and stabilization. Which is essential for efficient and safe shoulder joint movement during overhead activities. (1)
In this article, we will discuss nine effective exercises that target the lower traps, helping you build the strength and stability needed for optimal overhead performance.
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The 9 Best Lower Trap Exercises for Overhead Stability
Strong lower traps are essential to enhancing overhead stability, improving posture, and reducing the risk of shoulder pain and injury. These are my best exercises for strengthening the lower trapezius muscles effectively.
1. Face Pull
Description: Face pulls can be performed using a cable machine or resistance bands. To execute a face pull, stand with your feet shoulder-width apart and pull the handles or band towards your face while you squeeze your shoulder blades together.
Benefits: This exercise targets the lower traps, rear deltoids, and rhomboids, promoting better posture and shoulder stability.
Tips: Keep the elbows high and head and neck in a neutral position. Use controlled movement and avoid momentum or shrugging the shoulders up as you complete the exercise.
Watch a demo video (LINK)
2. Reverse Shrugs
Description: Reverse shrugs involve suspending yourself to dip bandles and performing a scapular depression motion by elevating and lowering your shoulders with fully extended elbows.
Benefits: The reverse shrug strengthens the lower traps, lats, shoulders, and triceps, all involved in overhead movements.
Tips: Maintain an upright posture and avoid rounding the shoulders forward.
Watch a demo video (LINK)
3. Wall Slides
Description: To perform a wall slide, stand facing away from the wall with feet several inches away. Place the back of your hands on the wall and slide your arms up and down, keeping the elbows and wrists in contact with the surface.
Benefits: Wall slides activate the lower traps and improve overhead shoulder mobility through an active range of motion.
Tips: Keep the rib cage from flaring out by engaging the core.
Watch a demo video (LINK)
4. Overhead Farmer’s Walk
Description: Hold a dumbbell or a kettlebell in each hand and press them overhead with extended arms. Keeping the core tight and shoulders stable, walk forward for several feet while maintaining stable shoulders.
Benefits: This exercise enhances shoulder stability and engages the lower traps by maintaining an overhead position.
Tips: Keep the arms fully vertical to the ground. The further the weights move from their starting position, the more difficult the exercise will be.
Watch a demo video (LINK)
5. D2 Flexion
Description: Using a resistance band or cable, start with your hand opposite your hip and pull diagonally across your body, ending with your arm extended above and behind your head.
With a resistance band or cable, position your hand at the opposite hip as if holding a sword. Pull diagonally across your body to initiate the exercise with the arm extended above your shoulders in the opposite direction.
Benefits: D2 flexion movements activate the lower traps and the rotator cuff muscles, promoting shoulder stability and mobility.
Tips: Move through the motion as you pull a sword from its holder and point it to the sky to engage the posterior shoulder sling.
Watch a demo video (LINK)
6. Crossover Symmetry Y
Description: Attach a Crossover Symmetry to an anchor point at shoulder height. With extended arms in front of your body, grab onto the handles and pull up on the bands to create a “Y” shape overhead.
Benefits: The Crossover symmetry gets harder as you move through the range of motion, and the bands extend and challenge the lower trapezius to the right degree at the right time in the motion.
Tips: Keep the elbows extended the whole time and avoid rib flare overhead by engaging your abdominal muscles.
Watch a demo video (LINK)
7. Chest Supported IYT
Description: Lie in a prone position face down on an incline bench or physioball. Keeping fully extended elbows, lift your arms into an “I”, “Y”, and “T” shape, holding each position briefly.
Benefits: The IYT targets the lower trapezius muscle but also hits the middle trapezius muscle. Further enhancing scapular stability and shoulder strength.
Tips: With this exercise, avoid unnecessary head and neck movements. If you cannot maintain a neutral head, lighten the load or assume a more upright posture.
Watch a demo video (LINK)
8. Blackburns
Description: Lie face down on an exercise bench. Assume a 90/90 position with both arms, rotate the arms into external rotation, and then reach the arms over your head. Return to the starting position and internally rotate your arms down.
Benefits: Blackburns improve shoulder stability, posture, and lower trap strength through various arm positions.
Blackburns strengthen the lower trapezius muscles and the shoulder external rotators which play an important role in overhead stability.
Tips: Perform the movements slowly, focusing on engaging your shoulder blades. Keep your neck and spine in a neutral position.
Watch a demo video (LINK)
9. Scapular Pull-Ups
Description: Hang from a pull-up bar in a hollow body position. Perform scapular depression by pulling your shoulder blades down and together while maintaining full elbow extension.
Benefits: This exercise strengthens the lower trapezius muscles in a hanging position, carrying over to movements like pull-ups or muscle-ups.
Tips: Maintain the hollow body position and take a grip just outside your shoulders. Don’t allow the elbows to bend mid-movement.
Watch a demo video (LINK)
Understanding the Lower Traps
Anatomy and Function
The lower trapezius muscles, also known as the lower traps, are one of three trap muscles crossing the upper back. The sections of the trap muscles are divided into three sections: upper, middle, and lower muscle fibers. (1)
The lower traps attach to the spinous processes of the T5-T12 vertebrae and the spine of the scapula (shoulder blade). More specifically, the part of the scapular spine towards the body’s midline. (1)
The primary function of the lower traps includes scapular depression, which involves pulling the scapula downward. They also assist in scapular retraction, drawing the scapula towards the spine, and play a crucial role in scapular upward rotation during overhead movements. (1)
The main function of the lower traps is scapular depression, which includes pulling the scapula downward. The lower traps also assist with scapula upward rotation, which must happen during an overhead motion to avoid impingement and reach full range of motion. (1)
Benefits of Strengthening Lower Traps
Better Posture
One of the main benefits of strong lower traps is improvement in posture. The lower traps assist in stabilizing the scapula in an optimal position, preventing a rounding of the shoulders forward.
This helps keep the upper body aligned with proper posture and reduces unnecessary strain on the head and neck, which can lead to pain and discomfort, especially during training.
Optimal Overhead Press Mechanics
Strong lower traps also play an important role in reducing the risk of injury, particularly shoulder-related injuries. One of the most common injuries related to weak lower traps is shoulder impingement.
Shoulder impingement is a common injury when the rotator cuff tendons become compressed as the arms lift overhead. This compression is avoided when the lower traps are strong and activated properly to maintain proper shoulder mechanics. (2)
Improved Performance In Overhead Movements
If your goal is to improve your performance in the gym or for athletes who perform frequent overhead activities, strong, well-conditioned lower traps can help you lift heavier and achieve greater ranges of motion.
Full range of motion is critical for weightlifting, gymnastic movements, and other throwing sports. Additionally, the lower traps help the shoulder complex product force if you need to press or carry heavy objects over your head.
Efficient scapular mechanics also lead to more efficient movement, which can help reduce fatigue and increase endurance during repetitive overhead tasks.
Integrating Lower Trap Exercises Into Your Routine
Now that you understand the benefits of strong lower trap muscles, you can incorporate them into your training routine to enhance your overhead stability, posture, and overall shoulder health.
For best results, it’s critical to understand how to dose strengthening so that these muscles progress over time. Follow these guidelines to maximize your training and strengthen your lower traps.
Frequency
Frequency will be one of the most important variables to consider when strengthening your lower trap muscles since the more times you can stimulate them, the more likely they are to grow and become stronger. (3)
Aim to perform the above-mentioned exercises two to three times per week, whether as stand-alone exercises for the day or paired with your main movements. (3)
Volume
The lower traps can be trained with the same volume as any other muscle. It is best practice to begin with higher repetition sets with lighter loads and then decrease repetitions as the loads increase. To start, you can use 2-3 sets of 10-12 repetitions and then progress down in volume over time as you transition to heavier exercises.
You may also increase volume to maximize the muscle endurance and conditioning of the lower trap muscles. For example, if your sport requires repetitive overhead tasks or sustained holds, keeping the load relatively the same and increasing sets and repetitions may be more in line with your goals.
Progression
Progressive overload is important for training any muscle group or movement, and your lower trap strength training is no different. (4) Regardless of which variable you choose to modify, your training must get more challenging every few weeks to continue pushing your progress forward and adapting.
You can increase volume, increase load, increase the complexity of the exercise, decrease stability, or modify the tempo to increase (or decrease) the time under tension. You are only limited by your creativity regarding progression, but make sure that it aligns with your goals.
Additionally, prioritize maintaining good form and a full range of motion to maximize the effectiveness of each exercise. If you have progressed the exercise but cannot maintain form or range of motion, regress as needed.
Complementary Exercises
Once your lower trap strengthening is dialed in, it is important to include complementary exercises that target the other muscles surrounding the shoulder joint for optimal shoulder health and performance.
Here are some examples:
Rotator Cuff Exercises
Strengthening the rotator cuff muscles is essential for shoulder stability during lifting and reaching. Exercises such as external rotations, internal rotations, and the Cuban press can help balance the shoulder muscles and prevent injuries.
Upper and Middle Traps Exercises
Don’t neglect the upper traps and middle traps. Exercises like shoulder shrugs and upright and horizontal rows help develop a balanced trapezius muscle group, promoting better posture and shoulder mechanics.
Scapular Stabilization Exercises
Additional scapular stabilizing exercises, such as scapular push-ups, serratus anterior punches, and band pull aparts, target the muscle groups around the scapula, such as the serratus anterior and rhomboids, enhancing overall stability and movement efficiency.
Core Strengthening Exercises
A strong core supports the entire upper body, including the shoulders. To build core stability, incorporate exercises such as planks, suitcase crates, and bird dogs, supporting better scapular control and shoulder stability.
Wrapping Up on Lower Trap Exercises
The lower trapezius muscles are vital for scapular stability, overhead strength, and overall shoulder health. Strengthening these muscles can improve posture, reduce the risk of injuries, and enhance performance in overhead movements.
By incorporating these lower trap exercises into your routine, you can experience significant benefits in shoulder stability and overall athletic performance. Consistent training will help you build a stronger, more resilient upper body, essential for athletic performance and everyday activities.
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References:
1. Cowan, P. T., Mudreac, A., & Varacallo, M. (2023). Anatomy, Back, Scapula. In StatPearls. StatPearls Publishing.
2. Timmons, M. K., Thigpen, C. A., Seitz, A. L., Karduna, A. R., Arnold, B. L., & Michener, L. A. (2012). Scapular kinematics and subacromial-impingement syndrome: a meta-analysis. Journal of sport rehabilitation, 21(4), 354–370. https://doi.org/10.1123/jsr.21.4.354
3. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
4. Chaves, T. S., Scarpelli, M. C., Bergamasco, J. G. A., Silva, D. G. D., Medalha Junior, R. A., Dias, N. F., Bittencourt, D., Carello Filho, P. C., Angleri, V., Nóbrega, S. R., Roberts, M. D., Ugrinowitsch, C., & Libardi, C. A. (2024). Effects of Resistance Training Overload Progression Protocols on Strength and Muscle Mass. International journal of sports medicine, 10.1055/a-2256-5857. Advance online publication. https://doi.org/10.1055/a-2256-5857
